Adam Naylor Dr. Adam Naylor is an active sport psychology consultant, lecturer, and teacher. He earned his Doctoral and Masters degrees in Counseling Psychology at Boston University. He received a B.S. in psychology from Trinity College (CT) where he played four years of varsity tennis. He is also a United States Professional Tennis Association professional. View all articles by Adam Naylor

Prior to any match you play, you often take time to learn about your opponent. What are strengths and weaknesses? This information helps guide you to victory. One the other hand, when is the last time you have taken a moment to scout yourself? More specifically, do you know what thoughts and emotions allow you to play your very best? This information is just as valuable (perhaps more valuable) as knowing your opponents' tendencies.

A player must understand how intensity levels (excitement), confidence (belief in yourself), concentration (focus), and anxiety (nervousness), influence the ability to play at the highest levels possible. No one can determine what thoughts and feelings all tennis players ought to have, players have their own individual emotional patterns for success. For example, some juniors play better when they are extremely pumped up or excited, while others play better when they are mellow and relaxed. Unfortunately, many people are unaware of how each mental factor allows them to play their best. An individual that understands the thoughts and feelings that lead success or failure, optimizes the opportunities to play one's best day in and day out.

The challenge now lies in creating the map that leads to your ideal mental state on the court. The following exercise is an effective way to learn more about the psychological factors that accompany your best and worst matches:

1. Take a few minutes to reflect on your best match ever - a day when your game felt effortless, your energy was perfect, and playing was a lot of fun. Do your best to recollect every aspect of this match. Use all of your senses (sights - the fuzz of the ball, sounds - cheering of spectators, tastes - energy drinks, sweat, etc.). Think about your warm-up, the beginning of the match, the important moments of each set, and the match's conclusion.
   
   
2. On a sheet of paper write down five (5) adjectives that describe how you felt on this day.
   
   
3. Next write the words excitement, confidence, concentration, and anxiety on a sheet of paper (leave a reasonable amount of space between each). After each word, on a scale from 1 to 10, write the degree you experienced each thought or mood before and during the match, with 1 being very little to 10 being a great amount.
   
   
4. In a space below each mental state, write a few sentences explaining why you might have felt this way and which of your behaviors might have led to these states. Were you hanging out with your coach, friends, or parents prior to the match? What were you focusing on - your strategy, your rackets, your weekend plans?
   
   
5. Now take time to reflect on your worst match ever and repeat steps 2 through 4.
   
   
6. After thinking about your best and worst performances, compare the two experiences. Your goal is to understand what thoughts and feelings hinder your performance and, more importantly, which one's help your play. Should your be pumped up or relaxed for your matches? Do you want to feel like you have a tough battle ahead or do you want to be positive that you will beat your opponent? Where would you like to focus your thoughts? How anxious should you be? Is some fear good or bad for your performance?